How to do it:

Lie face-down with elbows and knees on the floor. Place a doubled-up yoga mat or towel beneath you to cushion the pressure.

2.

Clasp hands on the floor, positioning them under your face with elbows under your shoulders. Tuck chin slightly into chest to protect the neck.

3.

Contract abdominals and slowly use core muscles to lift right knee off the floor. Then repeat with left knee, so you’re held up by your elbows and toes. Hold body straight as a plank.

4.

Press up through shoulders and avoid slumping through the lower back as you hold this contraction. Breathe deeply for 30 seconds. Work your way up to 1 minute.

5.

Repeat as many times as you can.

Special considerations:

Don't tilt to one side; you should feel both hips working during this exercise, not just the one in the air. If you’ve suffered a recent hip or leg fracture, talk to your doctor about alternative exercises.